How to Avoid These 9 Common Mistakes in Yoga Posture

Posted by Bi Gra on

“9 Common Mistakes in Yoga Posture”

The beauty of yoga is that you don’t need any instructor to reap its benefits if you have a busy schedule. You can start it from your home or workplace to release your stress and to make your body fit and helps you to enjoy a healthy life.

It has the power to calm your mind and strengthen your body. It includes breathing exercises, meditation, and specific body poses that help to reduce your body stress.


Do you know some common mistakes in yoga posture that can cause pain and even injury in your body? If you are a newbie then you need to get the right knowledge about yoga. Just a few modifications in yoga poses and you’ll be off to enjoy safe and beneficial yoga.

In this article, you will get to know some common yoga mistakes that usually beginners do and how to correct them to achieve the complete benefits of yoga. That will help you to prevent any unnecessary pain or injury while doing yoga.

Why Yoga Alignment is Important?

Now injuries are relatively common and growing in frequency, especially among beginners. Some common yoga poses that generally suggest as suitable for beginners can cause pain and injury.

Yoga alignment is a way to maximize the yoga benefits and minimize the risk of pain and injury. It helps you to create a strong foundation for a safe practice that allows your body to open in a new way while doing yoga exercises to reduce the risk of injury.

Achieve proper yoga alignment and paying attention to what can go wrong for your body is key to avoid the most common mistakes and injuries. Proper yoga alignment helps to keep your body safe and allows energy to follow within your body. When your body is aligned properly energy moves effectively in your body also poor alignment can lead you to yoga injuries that you need to avoid.

9 Common Mistakes in Yoga Posture and How to Align them

Here are some common yoga posture mistakes that most beginners do at some stage in their practice and show you how you can avoid them and achieve good alignment. By avoiding these mistakes you can save your body from pain and injury.

Check them out below.

  1. Mountain Pose (Tadasana)

Mountain is one of the most common poses in yoga that usually recommend to beginners and foundation for all standing poses. It is one of the most essential yoga poses that help you to develop an awareness of your body. It improves posture, reduces flat feet, and relieves sciatica in your body. 


Common Mistakes:  Beginners usually do not engage legs and core properly in this pose, the upper body slouches and the head tilts toward forward. 




  • Tuck your tailbone slightly under
  • Engage the core and draw your belly towards the spine
  • To tight leg muscles lift the kneecap 
  • Press your shoulder blades into your back relax them and let hands hang loosely by side facing toward forward. Wide your collarbone then hangs your arm beside the torso. 
  • Now straight your neck and chin parallel with the floor. Balance the crown of your head directly over the center of your pelvis. 
  • Mountain poses starting position for all the standing positions in yoga. Stay in this pose for 30 seconds to 1 minute and breathe smoothly and easily. 


  1. Hero Pose (Virasana)

Hero pose is a common beginning and end yoga practice. This yoga pose requires a strong foundation and proper attention to achieve its benefits. It helps to relax your body and in mediation. It provides a deep stretch for your knees, feet, and ankles assisted by your body weight that rests on the heels. 




This pose helps to increase the flexibility in your hips, trains internal rotation, and strengthens the low back. 


Common Mistakes:  If you have any issue around your knees, feet or ankles then don’t try the hero pose. It can be risky and painful for your body. 




  • Before practicing the hero pose make sure that you are prepared for this pose either by using props or omitting the pose altogether. 
  • First, straight your hand and knees and sit back onto your heels make sure that the tops of your feet are on the floor. 
  • Now place a blanket or shallow pillow behind your knees then place a block on the floor between your feet and sit back on the block until you are secure enough to take it away. 
  • If you are extremely tight and have sore ankles and feet, then place the blanket or shallow pillow under your ankle joint. It will reduce any risk of over-flexion of the knee. 
  • You can take the break in a seated position if the prop will not work for you.


  1. Tree Pose (Vriksasana)

 This yoga pose is usually taught to beginners because it is the simplest practice. This yoga pose helps to strengthen your feet and legs and create a better balance. First, learn how to stand on one leg and don’t get frustrated if you wobble or even fall over at first. 


It helps to strengthen your legs and groin muscles. It builds better balance that helps you in other physical activities to stay healthy and active. 


Common Mistakes: If the foot is placed on the knee can cause it to be pushed out. It is difficult to retain the balance if the hip juts and doesn’t compromise your joints.




  • First, distribute your body weight equally on all four corners of each foot. Place the foot on the ankles or upper inner thigh and avoid the knee. 
  • Keep your both hips in square position and aligned.
  • You can stand next to the wall or chair to hold on if it is necessary.
  • Take 5 to 10 breaths in that position, then lower your left feet on the floor and do the same on the other side.


  1. Childs Pose (Balasana)

 This yoga pose helps you to stretch the hips, knees, and ankles, also reduce the stress and fatigue in your body. It is a common yoga pose that yogis do to relax and rest during and after yoga practices. 


It releases tension and fatigue from your back. Helps your body to alleviate stress, anxiety and gently stretches the hips. It stretches the muscles calm the body and mind also encourages strong and steady breathing. 


Common Mistakes: As with the hero pose, if you have any issue around your knees, feet or ankle then don’t try this pose. It can cause overstretching and pain in your body. 




  • First, open your hands and knees on the yoga mat.
  • Relax the shoulders and jaws then spread your knees as wide as the mat.
  • If you have no props, keep your bottom far in the air as necessary. 
  • For sure knees or feet, you can place the blanket behind the knees. You can rest your body on the block.
  • Place the blanket or pillow under ankle joints, if you have sore feet and ankles. 


  1. Chair Pose (Utkatasana)

 This pose is known as one of the best poses to strengthen the legs and to gain confidence and mobility. 



It tones the leg muscles and strengthens the hip, calves, ankles, and back. It helps to stretch your shoulder and chest and reduce the symptoms of flat feet. 


Common Mistakes: In this position, knees extend over the toes, the arm may be raised too high that can cause tightness in your neck and shoulders also in the lower back. 




  • Stand straight then apart from your arm and sides. Tailbone bone is tucked and core is engaged. 
  • Lift your arm next to your ears and keep your shoulders down. Your knees will bend at an angle that allows toes to remain visible from the top. 
  • Keep your arms extend and parallel up to a comfort level. Keep your neck and head in line with your torso and arm. 
  • Hold your body 30 seconds to 1 minute in that position. 


  1. Seated Forward Bend (Uttasana)

 In yoga forward or seated bends are a great way to strengthen the core and leg muscles. This pose deeply stretches the calves. Forward bends are an effective inversion, that allows the body to reverse its fluids. 


This pose is more relaxing for your body and place less stress on the lower back as compared to the standing forward bend. 


Common Mistakes:  If you tight hamstrings to bend lower back rather than the hip joint. This can lead your lower back to pain or injury. This is one of the most common yoga injuries among beginners. 




  • If you are a beginner with limited hamstring flexibility then keep your knees bent throughout the pose.
  • During forwarding, bend engage the core and your leg muscles properly. 
  • You can place your hands on the chair or block in a standing forward bend to slowly ease into the pose. 
  • Increase hamstring flexibility and allow your legs to become straighter.


  1. Downward Facing Dog (Adho Mukha Svanasana)

This yoga practice gives an incredible stretch from feet to hips. It helps your body to stretch upper body parts including shoulder blades and arms, upper back. The down dog engages the front of thighs, shoulders, and arms. 


It increases the blood circulation in the whole body, especially in the brain. It stretches the back of your body, ankles, and calves. This is a great yoga pose to rest the spine between the forward and backbends. 


Common Mistakes: In a downward facing dog position most of your body weight rests on the wrists. In this position usually lower back bends downward which puts pressure on the lower back. Thighs and cores are also not engaged. 




  • Bend your knees and keep your heels off the floor, lift your hip above your knees and shoulders above your wrist unless your hamstring is very flexible. 
  • Bring your hands slightly forward to your shoulders and engage the core and rise sitting bone high. 
  • Keep your back straight.
  • Shift your body weight from wrists to fingers.
  • To open your chest rolls your shoulders outward. 
  • Stay in that position for at least 5 breaths.


  1. Triangle Pose

This is a balancing pose that tones your organs, diaphragm, and spinal nerves. It strengthens your legs and feet. This poses strength to the muscles around your knees, feet, hips, ankle joints, chest, and spine. 


It releases stress from your body and stimulates the function of abdominal organs. It improves the digestion system of your body and reduces back pain. This pose is usually used to reduce stress, anxiety, back, and neck pain. 


Common Mistakes: In this pose, you use your lower back, instead of bending from the hips. The Head may drop down rather than being aligned with the spine that can cause serious injury. 




  • First, engage your right thigh muscles and extend your right hand towards the room and keep your right hip tucked. 
  • Keep your both legs straight and engage. Low your right hand down onto the ankle and bring your right hand on the foot. 
  • Roll your shoulders and extend both arms straight and draw your right thigh muscle toward upward. 
  • If your hamstrings are right, then you can use a block or any other prop.
  • Stay in that position for at least 5 breaths. 
  • After this, repeat the pose with the left leg forward. 


  1. Warrior II Pose (Virabhadrasana II)

This is one of the most wonderful yoga poses that engage the whole body. It builds leg strength, opens the hips, and expands the chest and other body muscles. It gives cultivates balance, strength, and mobility in your body.


It stretches your hips, shoulders, and groins also open your lungs muscles. It develops balance and stability in your body. It improves blood circulation and respiration in your body.


Common Mistakes: In that pose, most of your body weight is on your front leg. The front leg extends beyond the toes that put pressure on your knees. Both legs engage in that position and you lose the power and support of your back leg.




  • First, engage your back leg and keep the back foot parallel with the floor or yoga mat.
  • Place your knees over the ankle.
  • Extend your both arms in a parallel position with the mat.
  • Open your chest and draw your low ribs into your body. 
  • Remain in this pose for 5 to 10 breathe.




In this article, we discuss the common mistakes that can lead you towards pain or injury. These are the common yoga mistakes that usually beginners do while starting yoga.

 By avoiding these mistakes you can achieve the actual benefits of yoga that helps you to lead a happy and fit life.


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